CrossFit Montgomery – CF
Warm-up
2:00 T-Spine
Then,
3 Rounds:
8 Band Pull Aparts
8 Light DB Push Presses
8 PVC OH Squats
100m Run
Strength/Skill
Tempo Pull Squat Snatches
Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches
Drop and Reset between reps.
Start around 60% and add weight if it looks and feels good. Compare to October 1st.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 Minutes
100m Run
9 Toes to Bar
100m Run
9 Shoulder to OH (95/65lbs)